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  6. Hickory nut vs. Watermelon seeds

Hickory nut vs. Watermelon seeds — In-Depth Nutrition Comparison

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The main differences between Hickory nut and Watermelon seeds

  • Hickory nut have more Manganese, Vitamin B1, Vitamin B5, and Vitamin B6, however, Watermelon seeds have more Magnesium, Iron, Phosphorus, Zinc, and Vitamin B3.
  • Daily need coverage for Manganese from Hickory nut is 130% higher.
  • Watermelon seeds have 5 times less Vitamin B5 than Hickory nut. Hickory nut have 1.746mg of Vitamin B5, while Watermelon seeds have 0.346mg.
  • Hickory nut are lower in Saturated Fat.

Food types used in this article are Nuts, hickorynuts, dried and Seeds, watermelon seed kernels, dried.

Infographic

Hickory nut vs Watermelon seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hickory nut
Hickory nut
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +13%
Contains less Sodium -99%
Contains more Manganese +185.6%
Contains more Iron +243.4%
Contains more Magnesium +197.7%
Contains more Phosphorus +124.7%
Contains more Potassium +48.6%
Contains more Zinc +137.6%
Equal in Copper - 0.686
Hickory nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 80% 124% 144% 39% 1% 118% 246% 602% 45%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +13%
Contains less Sodium -99%
Contains more Manganese +185.6%
Contains more Iron +243.4%
Contains more Magnesium +197.7%
Contains more Phosphorus +124.7%
Contains more Potassium +48.6%
Contains more Zinc +137.6%
Equal in Copper - 0.686

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hickory nut
Hickory nut
5
:
3
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +356.3%
Contains more Vitamin B5 +404.6%
Contains more Vitamin B6 +115.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +291.4%
Contains more Folate +45%
Hickory nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 7% 217% 31% 18% 105% 45% 30% 0% 0%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +356.3%
Contains more Vitamin B5 +404.6%
Contains more Vitamin B6 +115.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +291.4%
Contains more Folate +45%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hickory nut
Hickory nut
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Fats +35.9%
Contains more Carbs +19.2%
Contains more Protein +122.7%
Contains more Water +90.6%
Contains more Other +96%
Hickory nut
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Fats +35.9%
Contains more Carbs +19.2%
Contains more Protein +122.7%
Contains more Water +90.6%
Contains more Other +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hickory nut
Hickory nut
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +340.3%
Contains more Polyunsaturated fat +28.4%
Hickory nut
11% 53% 36%
Saturated Fat: 7.038 g
Monounsaturated Fat: 32.611 g
Polyunsaturated fat: 21.886 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +340.3%
Contains more Polyunsaturated fat +28.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hickory nut Watermelon seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hickory nut Watermelon seeds Opinion
Net carbs 11.85g 15.31g Watermelon seeds
Protein 12.72g 28.33g Watermelon seeds
Fats 64.37g 47.37g Hickory nut
Carbs 18.25g 15.31g Hickory nut
Calories 657kcal 557kcal Hickory nut
Fiber 6.4g Hickory nut
Calcium 61mg 54mg Hickory nut
Iron 2.12mg 7.28mg Watermelon seeds
Magnesium 173mg 515mg Watermelon seeds
Phosphorus 336mg 755mg Watermelon seeds
Potassium 436mg 648mg Watermelon seeds
Sodium 1mg 99mg Hickory nut
Zinc 4.31mg 10.24mg Watermelon seeds
Copper 0.738mg 0.686mg Hickory nut
Manganese 4.61mg 1.614mg Hickory nut
Selenium 8.1µg Hickory nut
Vitamin A 131IU 0IU Hickory nut
Vitamin A RAE 7µg 0µg Hickory nut
Vitamin C 2mg 0mg Hickory nut
Vitamin B1 0.867mg 0.19mg Hickory nut
Vitamin B2 0.131mg 0.145mg Watermelon seeds
Vitamin B3 0.907mg 3.55mg Watermelon seeds
Vitamin B5 1.746mg 0.346mg Hickory nut
Vitamin B6 0.192mg 0.089mg Hickory nut
Folate 40µg 58µg Watermelon seeds
Tryptophan 0.139mg 0.39mg Watermelon seeds
Threonine 0.422mg 1.112mg Watermelon seeds
Isoleucine 0.576mg 1.342mg Watermelon seeds
Leucine 1.027mg 2.149mg Watermelon seeds
Lysine 0.497mg 0.887mg Watermelon seeds
Methionine 0.3mg 0.834mg Watermelon seeds
Phenylalanine 0.713mg 2.031mg Watermelon seeds
Valine 0.73mg 1.556mg Watermelon seeds
Histidine 0.389mg 0.775mg Watermelon seeds
Saturated Fat 7.038g 9.779g Hickory nut
Monounsaturated Fat 32.611g 7.407g Hickory nut
Polyunsaturated fat 21.886g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hickory nut Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Hickory nut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
141%
Hickory nut
177%
Watermelon seeds

Comparison summary

Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Hickory nut
Hickory nut is lower in Saturated Fat (difference - 2.741g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.